Next weekend is my first go at the Half Ironman distance at the Pacific Crest race in Sunriver, Oregon. I’ve done quite a bit of racing at the Olympic distance and nordic ski marathons, but nothing this long. I usually just need electrolyte drink and try to get it in the tank early. I figure I’ll come in at around 5:40 or so in the 50-54 group. Shame on me but I’ve neglected to experiment with goo’s but I do like Nature Valley “Sweet Salty Nut” bars and PB&H (with bananas) on wheat bread samiches on long bike rides. Do you guys eat solids on Halfs or just do drink and goo? Do you lighten the concentration if you take drink with your gels? I know everyone is different but a general idea (and how much) to get me through this first one would help. Temps are probably near 70 with moderate winds on a mountainous course.
If your race is next week I wouldn’t try anything new, stick with your long bike ride food on the bike and electrolyte drink on the run. For future consideration I use the same thing for HIM as IM which is a concentrated bottle of gatorade with Carbo-Pro yielding ~ 350 calories/hour washed down with water from the jetstream. On the run gatorade and coke at 200 cals/hour. Once I start on coke I quit the Gatorade, I don’t use any solid food. If you try gels in the future I would advise washing them down with water not sports drink, some people can do but it most can’t including myself.